Fiber offers many health benefits. Fiber has been proven to lower blood sugar, reduce cholesterol, and help in weight loss. Foods rich with fiber aids in the elimination of toxins and the prevention colon cancer. Here are some facts to help you increase your daily fiber intake.
- Women should aim to consume 25 grams of fiber per day and men should aim to consume 35 grams of fiber per day.
- Fiber is found in plant-base foods.
- Legumes, nuts, and seeds contain the most naturally occurring fiber. One cup of lentils contains over 15 grams of fiber.
- Raspberries, pears, artichokes, peas, and broccoli contain 5 grams of fiber per serving.
Introduce more fiber to your diet slowly while increasing your consumption of water. Add more fiber and reduce refined white breads and pasta with whole grains. Adding too much fiber at once may cause uncomfortable side effects, i.e. gas, bloating, etc., but these symptoms do subside.